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Hi Everyone!

Welcome to this week’s workout schedule!

We have five fantastic home workouts on the agenda this week. This schedule is great for building lean muscle mass, decreasing body fat, boosting your metabolism, and improving your strength and overall health and wellness.

HIIT workouts are fantastic, because they allow you to challenge yourself and push outside of your comfort zone, while still allowing you to work at your own pace.

Intensity:

Intensity makes a difference in your workouts and your overall fitness level. Even short bursts of intense exercise (as little as four minutes) leads to increases in your endurance and will boost the burn of your metabolism.

Always listen to your body. Learning when to push yourself a little bit harder, when to ease back, and when to rest entirely is an important part of building the mind-body connection. Fostering this awareness of what your body needs will improve your overall health and wellbeing.

Challenge yourself, get out of breath and work up a sweat. Don’t be afraid to breath heavy (I do during almost every workout!) but don’t be afraid to rest either. You know your body and it’s important to recognize the signals it is sending you. If you don’t know your body, start introducing yourself. It’s time to get comfortable in your own skin.

Focus on Your Nutrition:

Of course, you also want to support your health and body by making nutritious food choices. Focus on adding nutrient dense food choices like fresh fruits and vegetables, whole grains, and lean proteins into your meals. The nutrients you consume fuel your body, and nutrient dense food is the best fuel.

I consume foods from all of the food groups, and don’t consider any food “off limits.” My focus is more on the foods I want to add into my diet (colorful fruits and veggies, nutrient dense foods) than on what I should limit. I don’t feel guilty when I have less nutritious foods (donuts or some other treat), because I know that my overall food choices are supporting my health.

This Week:

This week, focus getting in between 1-3 rounds of each workout. The Day 2: 10-Minute Workout can be repeated up to 5X or paired with some Cardio if you are looking for a longer workout that day.

Focus on listening to your body, during your workouts and your meal choices. Be mindful and intentional with your choices. It’s a fantastic technique for helping with your overall wellness.

I hope you enjoy the workouts on this week’s schedule!

Have fun!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

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Hi Everyone!

Welcome to this week’s workout schedule! You will find the full length workout and video playlist below, as well as links to each individual workout and photo tutorial.

For this week we have 5 workouts on the agenda. Keep your eyes peeled on my IG/FB pages, because I plan on adding a Day 6 Bonus workout.

The workouts this week are fantastic for building strength, lean muscle mass, and improving your fitness level. They are all home workouts, and can be done with little or no equipment.

Building lean muscle mass, is amazing for your strength and confidence. It is also what gives your body shape.

I encourage you to set goals for yourself this week.

1. Decide how many workouts you are going to complete, and mark them down on your calendar. Scheduling time for yourself helps keep you accountable and on track.
2. Try to eat primarily nutrient dense foods. Lots of veggies, lean protein, complex carbs, and healthy fats. It’s easiest to do this when you cook/meal prep at home.
3. Take time each day to compliment yourself and express gratitude for how much you are capable of. This can be physical, mental, emotional, spiritual, any of the things that make you, you. Gratitude is a practice, and science shows that it makes us happier when we participate in this practice regularly. Exercise is just one component of your self care program. I encourage you to look at the process from a holistic perspective.

I would love to see your check-in posts as you progress through this week’s workout schedule. Tag me when you complete a workout, or have a super nutritious meal. I LOVE seeing your progress and healthy choices. It makes me so happy to know that we are building a happier and healthier life together, as a team.

I hope you enjoy the workouts on this week’s schedule! Let me know what you think.

Let’s get healthier, stronger, and happier together,

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Video Playlist:

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

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Hi Everyone!

Welcome to this week’s workout schedule. We have six fantastic days of workouts for you! If you want to get in shape at home you have come to the right place!

Below you will find the workout playlist with all six workouts, as well as links to each individual workout breakdown (photos, written list of each exercise, etc).

The sixth workout this week uses a stability ball. If you don’t have a stability ball, try this equipment free core workout instead:h

Remember, there is always a way to modify the workouts, or the workout schedule to fit the equipment you have at home. Adding equipment is a great way to vary the challenge of your workout, but you can ALWAYS get in an amazing workout without expensive equipment.

This week we have six different workouts on the schedule. Day 7 is dedicated to rest. Letting your body recover is an important and necessary part of any workout program. That translates to: Don’t Skip Your Rest Day! You can always add one of my stretching videos or yoga flows onto your week if you prefer a more active recovery.

Learning to listen to your body is one of the most important parts of establishing healthy fitness habits. You can adjust the workout schedule to fit your needs, and pace yourself as needed.

Your training program should be strengthening your mind, mental fortitude and your body. You learn the balance between how hard you can push yourself, and when to back off and rest.

Always remember, your fitness training should be making you healthier. A good program will help you feel stronger, more energetic, and happier.

We hope you enjoy this week’s schedule!

Melissa and Jesse

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

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Hi Everyone!

Welcome to workout schedule week 35. We have five workout days on the agenda this week, and one day dedicated to stretching.

This week’s focus is primarily on full body workouts. I love full body workouts because it’s a great way to maximize your workout when you are short on time.

The final workout day is Stretching for Splits. Don’t let the title worry you. You do not have to be able to do splits. You may be more or less flexible than I am, and that’s totally fine. Just listen to your body, and don’t push to the point of pain.

The split stretching routine is my go to for back, hip and leg pain. So many biomechanical issues stem from the position of the hips, and this routine can help maintain (or restore) appropriate position of the hips.

The last few weeks have been super busy for me. I finished up the semester at the University where I teach, and then we went on a little family adventure to celebrate the wedding of some friends. If you follow me on Instagram, I did post a quick Hotel Room workout this weekend.

This week we will be back to filming new workouts. I will also try to post more short workout tutorials on the days when I can’t film a new workout.

Let me know if you would like to see quick workout tutorials here (on my blog) in addition to on my Instagram and/or Facebook pages.

Have fun with the workouts and let me know how you do!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Video Playlist:

Daily Workout Breakdown Links Below:

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

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Hi Everyone!

Welcome to this week’s workout schedule! We have six fabulous workouts on the agenda this week. If you scroll down you will find the workout playlist, as well as individual links to each workout breakdown.

I try to aim for 30-60 minutes of total workout time per day. Remember, all exercise counts. If you’re short on time get in one good round of a short workout. You are looking for consistency over time. For me, being consistent requires some workout days that are super short, but intense.

It has been a busy few weeks in the Bender household. I’m teaching four kinesiology courses, and we are in the final stretch of the semester. I am focusing on making sure I get in my workouts, as well as a daily meditation.

I have a huge stack of new workouts written and ready to film. I just need to find a free moment so we can get back to filming.

I am also continuing to focus on eating a variety of nutrient dense foods. That means lots of fruits, vegetables and lean meats.

Bonus Challenge:

In the Advanced Yoga course that I teach, I am having my students participate in a daily gratitude practice.

It’s a very simple practice, but it can have wonderful mental health benefits. The goal is to find three things on a daily basis to be grateful for. Taking time to reflect on the positive moments each day, is linked to greater personal life satisfaction and happiness.

This week, I challenge you to add this mental training into your routine. Work on your physical health, mental health, and emotional health.

As always, thank you for working out with me. One of the things I am most grateful for is sharing my love for health and fitness with you.

I will see you soon with new workouts! Let me know what you think of this week’s workout schedule!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Workout 1:

Workout 2:

Workout 3:

Workout 4:

Workout 5:

Workout 6:

Take a Rest Day! Let your body heal, recover, and prepare for next week!

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Hi Everyone!

Welcome to this week’s workout schedule! Below you will find the weekly workout playlist, as well as individual links to each workout breakdown.

This week we have some fantastic workouts on the agenda. I do use a few pieces of equipment in some of the workouts: a jump rope and dumbbells.

If you don’t have equipment there is always a way to modify. Jump Rope can be performed with an imaginary jump rope. Dumbbell exercises can be performed with body weight, or you can grab something from around the house to add some resistance to the moves.

This weekend I also shared a Bonus Workout Challenge. For my birthday each year I like to share a challenge move. This year it was Sit-Thru Burpees. If you decide to take on the challenge let me know, and tag me in your video!

You can do the challenge for time or Reps. To go for time: Do as many reps as you can in one minute. To go for Reps: Complete 36 Sit Thru Burpees to help me celebrate my 36th birthday! There is no better gift, than going into another year feeling strong, happy and healthy.

I recommend repeating the shorter workouts on this week’s schedule 1-3X. Aim for between 30-60 minutes of total workout time. You can do it all at once, or split it up throughout the day.

Only have time for one round? Get in what you can. Getting in short workouts consistently will do more for you than doing 1-2 long workouts per week.

It’s always better to get in some movement. Over the course of the week, every little bit adds up.

I hope you enjoy this week’s workout schedule. Have fun, get sweaty, and give yourself props for showing up this week and making yourself healthier and stronger. 

Let me know what you think of the workout plan!

Thanks for getting stronger and healthier with me. 

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

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Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

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Hi Everyone!

Welcome to Week 32 of the #BFBodyFit workout program!

We have another fabulous workout week planned! This week we have 5 workouts, and one stretch day planned. Day 7 can be used as an active recovery day. That means keep your body moving, but the focus is on letting your muscles recover.

As always, the video playlist and individual workout breakdowns for each day can be found below.

Last week my filming schedule was derailed: I had a three day sinus headache, and then my son got sick. This week we will get back on track with new workouts. I have a huge backlog of workouts to film!

I hope you enjoy these workouts in the meantime.

I am still focused on making healthy food choices, incorporating plenty of colorful fruits and vegetables, and eating primarily home cooked meals.

I’m combining my own recipes with recipes from the Centr Fit app. It’s fun incorporating new recipes and re-discovering my love of cooking.

I have also been incorporating smoothies back into my daily routine. If you follow me on Instagram, I have been adding a lot of food photos to my Stories. You can still see many of them on my Highlighted Stories.

I plan to start re-incorporating more recipes to share here. Time management continues to be a balancing act. I keep working on it.

I hope you enjoy this week’s workout schedule. Have fun, get sweaty, and give yourself props for showing up this week and making yourself healthier and stronger.

Let me know what you think of the workout plan!

Thanks for getting stronger and healthier with me. 

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Workout Playlist:

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

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Hi Everyone!

Are you ready for an awesome week? Let’s work on feeling amazing and confident, physically and mentally this week.

Below you will find this week’s playlist, as well as links to each individual workout breakdown.

I will update this list with another workout video and workout link. Last week I had a surprise visit from my dad. He lives in another state so we don’t get family visits often enough. I delayed my filming schedule, but I’m excited to get another workout onto the schedule for this week.

For this week I am focusing on a few things to stay on track.

1. Consistency: This has been something I’ve struggled with since my son was born 2.5 years ago. For the last five weeks (or so) I have been getting in 5-6 workouts per week. My mood has improved. My strength and endurance has improved. I feel stronger and happier. This week’s goal is to get in 5-6 workouts. I encourage you to set a goal and track your workouts.
2. Meditation: I set a goal at the start of the year to meditate on a daily basis. I missed one day in January, but since then I have been meditating daily. Taking this time to train my mind and remain present and engaged in the moment helps me with focus and mental clarity (among other things). Most of the time I use the Insight Timer app. It’s free and it has both guided meditations and a timer so you can do your own meditation or yoga flow with soothing background sounds.
3. Home Cooked Nutritious Meals: I am cooking (almost) all of my meals at home. Last week this was thrown off track, because my dad was very insistent on eating out (many people don’t trust my healthy cooking, although it’s quite delicious!) I have been using the Centr app for many meal ideas and recipes. I initially signed up for the free trial of the app, because I wanted to see what the nutrition plan looked like, and I really like it. I am planning on writing more about this, so stay tuned.

I encourage you to join me in focusing on these areas this week. I have been posting more meal ideas on my Instagram stories, and I will be sharing more nutrition information in the future.

I hope you enjoy this week’s workout schedule! I will share an update on my social media sites when I add in the new workout for this week. I am trying to include 1-2 new workouts each week on the schedule.

Let me know what you think! Have fun and get sweaty!

Thanks for getting stronger and healthier with me.

❤️ Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Coming soon!

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Hi Everyone!

Welcome to this week’s workout schedule! As always, we have six excellent workouts on the agenda for this week. You will find the video playlist below, as well as links to each daily workout breakdown.

We have a fun combination of workouts this week. Everything from HIIT, to LIIT (Low Impact Interval Training), and even some yoga.

This week I was drawn by the very talented, Justin Maas. He drew a photo from one of my workouts, so I decided to include that routine in our weekly schedule. It’s a favorite of mine, and I hope you enjoy it.

Bonus Challenge:

Our bonus challenge for this week is to incorporate mindfulness into our daily routines. Since the start of this year I have been focusing on meditation. Mindfulness can mean a lot of things: self reflection, meditation, making a conscious effort to remain present.

When I say “remain present” I mean, in the moment that is happening right now. Without distraction, without multi-tasking, remain aware and engaged in what is happening in the moment. This can be more challenging than it seems, but it is very beneficial mentally and emotionally. It can also foster deeper connections with your loved ones, when you provide them with your undivided attention.

Have fun and get sweaty! Let me know what you think of this week’s workout routines! I hope you enjoy them, and finish this week feeling stronger and more energized than you do on Day 1.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7: Rest

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Hi Everyone!

Welcome to this week’s workout schedule. You can find the video playlist, and the individual workout breakdowns below.

This week, we have six fabulous workouts on the agenda. We start out the week with a Bender/Vigue collaboration that combines Cardio/Core focused HIIT with Power Yoga.

For Day 2 we move on to a Dumbbell Workout. It’s short and sweet, and uses compound movements to really target a full body workout.

On Day 3, we have a Total Body Workout on the planner. It’s a fun, but challenging routine that will have you working up a fantastic sweat.

Day 4 brings us to a Standing Workout that is designed to target the Lower Body.

For Day 5, we are back to a Total Body Workout. No equipment needed for this routine, and you will get in a fantastic burn.

On Day 6, we re-focus on the core. We will be working the core from every angle in this routine, which helps maximize strength and results.

Day 7 is dedicated to rest and recovery. Remember, you can always modify the workout schedule to meet your own needs. If you are looking for a more intense workout you can repeat the routine for additional rounds, or pair it with another workout.

If you need more recovery time, swap out a workout for one of my yoga routines, or just go outside and get in a walk. Always listen to your body.

Have fun and get sweaty! Let me know what you think of this week’s workout routines!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7: Rest

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Hi Everyone!

Welcome to another week of workouts! If you are looking for some great workout routines to get in this week, you have come to the right place. We have 6-workout routines on the agenda. You will find the video playlist below, as well as links to each individual workout routine.

It has been another busy week in the Bender household. I re-focused on getting in all of my workouts. I also tried some new workouts, and learned some new moves and exercise techniques. As a teacher, I think it’s important to always keep learning. It helps keep things fresh to continually try new things.

This week incorporates a range of exercises, from strengthening routines that utilize dumbbells, to body weight cardio, and yoga.

During each workout, focus on form, and don’t be afraid to work up a sweat and breath heavy. Pushing yourself outside of your comfort zone is a great way to progress your fitness level.

This week, I am really focusing on Nutrition. I am cooking all of our meals at home, and I definitely notice a difference in the way I feel. My energy is better, I need less coffee, and my mood is fantastic.

Last week I tried the meal plan from the Centr app by Chris Hemsworth, and I liked it so much that I am going to continue using it. I will write more about my experience with the app in a future blog post.

I’ve been sharing more photos of my meals on Instagram and Facebook. I don’t subscribe to a certain diet plan. I focus on eating primarily whole, home cooked foods, with lots of vegetables. I try to eat a wide variety of fruits and vegetables, to ensure that I am getting a range of nutrients.

I also focus on staying hydrated, and drinking plenty of water.

I think that enjoying food should be a part of life, and is nothing that should leave you with guilty feelings. One of the most important things to work on is your relationship with food. Remember, that what you eat is meant to nourish your body and provide you energy. Don’t stress the occasional indulgence, that’s part of life too.

Have fun with this week’s workout schedule. Let me know what you think!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Workout Video Playlist:

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7: Rest

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Hi Everyone!

Welcome to our weekly workout schedule! We have some great workouts on the agenda this week! You can find the video playlist, and each individual workout breakdown below.

Our workouts this week range from HIIT to LIIT (Low Impact Interval Training) to Yoga. It’s a well rounded workout week.

We were super busy this week, and didn’t get to film any new workouts. I have some great routines headed your way soon though. I will share sneak peeks into the new workouts on Instagram and Facebook.

Jesse and I had a great date night out last week. We tried out a Partner Yoga class. It was such a wonderful switch to step out of the teaching role, and into the student role. Sometimes taking a break from teaching, rejuvenates me and let’s me learn new ways of doing things. I firmly believe, that in order to be a good teacher, you must always be willing to learn.

In my Kinesiology classes, I teach my Yoga students Partner Yoga 1-2X during the semester. It’s a very fun way to play with yoga poses, learn more about the postures, and connect with the people around you. If you would be interested on seeing a video or photo tutorial with some partner yoga poses, please leave me a comment and let me know.

Bonus Challenge:

This week I am focusing on eating highly nutritious foods. For me, that means lots of vegetables, whole grains, lean meats, and seafood. I did a big grocery shopping haul this week, and I am trying some recipes from Chris Hemsworth and Elsa Pataky’s new app: Centr. They just launched this week, but they have a free 7-day trial. I was very interested to see their nutrition plan, because it’s not often that we get to see plan’s that nutritionists create for celebrities.

My goal this week is to do all home cooked meals (breakfast, lunch, dinner and snacks). I already have everything I need, and all meals planned, which makes it much easier to stick to that goal.

We are going out Thursday evening, so that might be the one day that I vary from the plan.

Have fun, and let me know what you think of the workout schedule for this week. Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.

Let’s get stronger together! Enjoy!

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Workout 1:

Workout 2:

Workout 3:

Workout 4:

Workout 5:

Workout 6:

Workout 7:

Active Rest Day. Relax, take it easy. You can take a nice walk, but don’t exert yourself too much. Let your body rest and recover.

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Hi Everyone!

Welcome to this week’s workout schedule. I hope you are ready for a great week of exercise to make your body stronger and improve your endurance.

This week we have some body weight workouts, and a couple of weighted workouts that use dumbbells. If you don’t have dumbbells, you can grab something from around the house to add some resistance to your workout.

Don’t be afraid of adding muscle to your body. Muscle makes you stronger, gives your body shape, and significantly increases your metabolism.

Using HIIT techniques is great for building lean muscle mass, and burning fat. It will improve your strength and endurance at the same time. You will notice in our workout schedule below, I included a stretching routine for Day 7. Incorporating flexibility training is a great way to keep your body safe and healthy.

When you stretch, don’t bounce into a movement, and don’t push to the point of pain. You may feel slight discomfort as tight muscles stretch, but if it feels painful (like an injury) ease back. Muscles and flexibility respond to time and consistent practice.

Have fun, and let me know what you think of the workout schedule for this week. Feel free to tag me on Instagram with your workout check-ins! I love cheering you on, and seeing you workout with me.

Let’s get stronger together! Enjoy!

 Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Workout 1:

Workout 2:

Workout 3:

Workout 4:

Workout 5:

Workout 6:

Workout 7:

Active Rest Day or Flexibility Day.